DE Lower: Speed Squats, Box Squats [PR!], and Deficit Deads [PR!] (w/VIDEO)

After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.

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Tuesday's training session was a tough one! Lots of intensity for this particular dynamic effort day, but things went really well. I managed to hit PR's on all my main movements. The speed squats felt a bit heavy for once, but I still managed to cruise through it. The box squats felt awful, but after looking at my video, they looked great, so there's that I guess. And of course the dreaded deficit deadlifts, with a conventional stance, nonetheless. This really makes me wonder where my conventional deadlift stands, but it's at least good to see that I can pull about an opener on deadlift after doing all the work before hand and from a deficit. I did almost feel like I was going to throw up form the deficit deadlifts, so I opted to call it there. I might have had 485 in me, but since this was a PR, I just decided to call it there and move on to my good mornings. Keeping accessory work light, and got out. More positive steps forward though!

[youtube=https://www.youtube.com/watch?v=NHlPLXKeYFg]

Items Used in this Training Session Monster Mini Bands Chains EZ Loaders Box Squat Box Texas Deadlift Bar SS Yoke Bar Light Band

Warm Up Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15

A1) Speed Box Squats vs Monster Mini Bands and 1.5 Chains Per Side 65x10 65x5 - add bands and chains 115x3 155x2 185x2 215x10x2

B1) Box Squat 245x3 295x2 335x1 385x6

C1) Conventional Deficit (1.5") Deadlift 135x5 245x3 295x2 335x1 385x1 415x1 445x1 475x1 - PR

D1) SSB Good Morning 65x6 155x5 205x3 245x1 305x6 - PR

E1) GHR (Elevated) 3 sets, max reps

F1) Sumo Stance Band Good Mornings (attached to rack) 4x25 F2) Sit Ups vs Band 4x15